Guide to Low FODMAP Pizza Sauce

Guide to Low FODMAP Pizza Sauce
Guide to Low FODMAP Pizza Sauce

Pizza is a global favorite in just about every country in the world. We love that, and we love that it’s for all ages, so the whole family may enjoy the delicious tastes of pizza. However, some people may not, thanks to digestive issues. That’s where a low FODMAP pizza sauce could really come in handy!

What is FODMAP?

FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are types of sugars that the small intestine absorbs poorly. See why we use the acronym?

The reason these sugars matter for some people, is that people with FODMAP issues often suffer from digestive stress. They can often have symptoms such as;

  • Stomach bloating
  • Diarrhea
  • Cramping
  • Constipation
  • Gas and flatulence
  • General stomach pain

Yep, not an ideal scenario. The issue with many pizza sauces is they contain high FODMAP ingredients, which makes things worse. We want everyone to enjoy pizza, so read on to find out how to create your own low FODMAP pizza sauce.

You won’t ever feel the urge to purchase bottled pizza sauce since this low FODMAP pizza sauce recipe simply takes 10 minutes to prepare.

Why should I make low FODMAP pizza sauce?

As I mentioned above, some high FODMAP components like garlic powder and/or onion powder are often included in store bought pizza sauces. Additionally, they often also include refined sugars, which may be low FODMAP, but are avoided by individuals following the Keto, low-carb, and Paleo diets.

By making your own homemade low FODMAP pizza sauce, you can ensure that you’re only consuming healthy ingredients, and that everyone in the family or your guests can enjoy pizza.

High and low FODMAP pizza toppings

It isn’t just the pizza sauce either. People who are avoiding FODMAPs should also avoid pizza toppings that are high FODMAP, such as;

  • Apples
  • Artichokes
  • Asparagus
  • Beans
  • Cherries
  • Chorizo
  • Dairy products (Cows milk, yogurt, ice cream)
  • Garlic
  • Lentils
  • Onions
  • Peaches
  • Pears
  • Pesto sauce
  • Ricotta cheese
  • Sausages
  • Sour cream

Instead, you should be looking for low FODMAP pizza toppings, such as;

  • Broccoli
  • Chives
  • Ginger
  • Olives
  • Potato
  • Pumpkin
  • Red Peppers
  • Seaweed
  • Tomatoes (fresh)
  • Zucchini
Jug of Low FODMAP Pizza Sauce
Jug of Low FODMAP Pizza Sauce

Homemade low FODMAP pizza sauce

Making this low FODMAP pizza sauce is extremely easy. There are only six ingredients needed in addition to salt and pepper. Additionally, it only takes 10 minutes to prepare and 10 minutes to cool.

You can use homemade low FODMAP Italian spice mix to make the procedure even simpler. This effortlessly adds amazing Italian tastes to the pizza sauce.

Some commercially available Italian seasonings are low FODMAP by nature. Verify the ingredients label to determine whether there is any substance that is high in FODMAPs.

Equipment Required

You can use the following tools to prepare this low-FODMAP pizza sauce:

  • A little pot or saucier
  • Whisk
  • Measuring cups and spoons
  • Stovetop


Strained tomatoes

You can use strained tomatoes in my low-FODMAP pizza sauce recipe. Strained tomatoes are generally located next to canned tomato sauce in various grocery shops. They have a somewhat thicker texture than canned tomato sauce.

Since strained tomatoes often just include salt and no high FODMAP components or sugar, you can use them instead of tomato sauce. If you decide to use strained tomatoes, be sure no high FODMAP products have been added by reading the labels.

Tomato sauce

You can add tomato paste to the pizza sauce to make the tomato taste more prominent. However, make sure that you limit the use since amounts more than two tablespoons per serving are harmful to IBS.

Olive oil infused with garlic

Use garlic-infused olive oil as the simplest method to add garlicky taste to low FODMAP sauces without adding FODMAPs. Garlic-infused olive oil blends seamlessly into the pizza sauce since it is often used in homemade pizza sauce recipes.

Italian seasoning with low FODMAPs

You can use your own homemade combination of low FODMAP Italian spice to simply add Italian tastes to the pizza sauce. It is much simpler to use a readymade spice blend than to add the herbs one at a time. Making it at home is strongly advised since it’s so simple to do.

Since salt and pepper are not often found in Italian spice blends, you can add them to the pizza sauce separately.

Liquid stevia or sweetener of choice

Pizza sauce generally incorporates sweetener, mainly white refined sugar, to provide taste depth. You can use liquid stevia as the sweetener if you follow a low FODMAP and Keto diet.

Although stevia is not a Paleo ingredient, it keeps this low FODMAP pizza sauce refined sugar-free, low carb, and Keto. You can add pure maple syrup in increments of 1/2 teaspoon to this pizza sauce until it is sweet enough for your personal preference to be considered Paleo.

You can very much use any sweetener to your own particular taste, depending on your dietary needs and the foods you generally have on hand.


Next, set a pot with the ingredients stirred together over medium-high heat on the stove. While the sauce is heating up, whisk it periodically. Once it begins to simmer, turn the heat down. Keep the heat at minimum setting. Stir the sauce regularly while letting it simmer over low heat for 5 minutes or until it reaches the required thickness.

Once the sauce has cooled sufficiently, taste it. If necessary, make spice and sweetness adjustments. Then wait at least 10 minutes for the sauce to cool before spreading it over the pizza dough.

Pizza sauce storage

Any sauce that is left over can be kept in the fridge for 5-7 days in sealed containers. For up to three months, it may also be kept frozen in a zip-top bag.


We hope that our guide for making homemade low FODMAP pizza sauce has helped you out.

Not only is this homemade pizza sauce low FODMAP, you’ll be pleased to know that it is also Keto, low carb, vegan, gluten-free, and refined sugar-free.

Now the whole family can enjoy pizza!